Imagine eating until satiety, without having to deprive yourself, and without the risk of gaining weight, on the contrary, until you lose those extra pounds.
Is it possible and realistic? Doctors say yes! In recent years, research has identified dozens of delicious foods that have the ability to prevent fats, and much of the sugar, from being absorbed into the body during digestion.
These foods delay the feeling of hunger and thus limit the risk of overeating.
They give you a double advantage. Without any effort you eat less, because they fill you up faster and for longer.
The secret to these foods is called “fiber”. But not just any fiber. There are several kinds of fibers.
Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of intestinal transit.
Those that interest us for blocking fats and sugars are soluble fibers. These fibers absorb excess water in the body. They help to form stools more flexible and voluminous, they promote the elimination of fat and cholesterol while regulating the absorption of carbohydrates. They promote intestinal peristalsis and promote the elimination of toxins from the body. In the small intestine, food residues clump together on soluble fiber to be then flushed out of the body. In contact with liquids, these fibers become viscous and thus promote the sliding of residues. Among the soluble fibers we find pectins, mucilages, which form gels on contact with water. Pectin present in berries and pome fruits (particularly in apples, pears, grapes) but also in gums, mucilage and algae.
Oats and especially oat bran are rich in soluble fiber. One cup of cooked oatmeal provides about 3 g. soluble fiber; 2 dried figs 1.5 g; 1 medium avocado 1.3 g; 1/2 cup blackberries 1 g; Red beans 3 g; 1/2 cup Black beans, Pinto beans 2 g; 1/2 cup of chickpeas, lentils 1 g; 1/2 cup of Brussels sprouts 3g; 1 medium artichoke 2.2 g; 1/2 cup broccoli 1 g; 1/2 cup sweet potato 1.4 g.
To effectively block excess fats and sugars, it is necessary to consume an average of 20 to 30 g. of fiber per day. This amount can be achieved by consuming other whole foods, such as grains, fruits and vegetables.
It is important to drink plenty of water when consuming a high fiber meal. This is to avoid obstructions in the esophagus.